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Pumpkin Chowder


This pumpkin and corn chowder is one great fall soup! The pumpkin puts a new spin on an old classic recipe. What’s more, this pumpkin chowder is dairy-free.

Pumpkin is full of health benefits. Here are just a few:

  • Pumpkins are rich in carotenoids, the compounds that give the gourd their bright orange color, including the antioxidant beta-carotene, which the body converts into a form of vitamin A and cancer prevention.
  • With only 49 calories and three grams or fiber per serving it can keep you full for longer and gives you a solid source of vitamin C as well.
  • A cup of cooked pumpkin has more of the refueling nutrient potassium with 564 milligrams keeping muscles functioning at their best.

Yield: 8 servings


2 tablespoon extra-virgin olive oil

2 leeks, trimmed of tough green tops and chopped

3 large garlic cloves, finely chopped

2 medium bell peppers, chopped

2 1/4 pound pumpkin, peeled, seeded, and cut into 1/2- by 1-inch-think pieces

2 teaspoon chopped fresh marjoram

1/2 teaspoon crushed red pepper

2 bay leaves

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1 1/2 cup fresh or frozen corn kernels

6 cup low sodium vegetable broth

Method of Preparation

  • Heat olive oil in a large pot or Dutch oven over medium heat.
  • Add leeks and cook until very soft, about 5 minutes.
  • Add garlic and cook for about 2 minutes. Stir in green peppers, reduce heat to medium-low, and cook until peppers soften, about 8 more minutes.
  • Add the remaining ingredients and cook until pumpkin is tender, about 30 minutes.

 Nutrition Facts (1 serving)

146 Calories, 22.1 g carbs, 6.1 g total fat, 3.4 g protein, 3 g dietary fiber, 140 mg sodium

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Recipe created by : Paola Garza ( Dietitian)

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